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62 Cards in this Set
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Anobolic effect solely due to? Y still need to eat non essential aas? Saturated at -- as or -- protein grams |
Synthesis of aas Would be deficient 10 as , 20g protien |
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When do you synthesis protiens? Lag time of synthesis Goes up how much for how long Bag full? |
Only when you need 2 30 min X3 for 1.5hr Resist synthesis if your aa's are full. |
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Insulin production of carbs vs carbs + orotien ? Decrease in what ? |
Same Muscle protien breakdown , 25% |
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Regulation of muscle protiens by aa expenditure Depends on? Intensity level for 1 max rep increase No change intensity ? |
Intensity 60 40 |
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Net production of aas? Time exstention of protien synthesis? Muscle full signal? |
No net 24 hours Muscle full goes for longer |
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Regulation of MPS by exersize Eccentric vs conswntric consmtracrions Latent period prior to protein synthesis - Mps unchanged for - hrs and raises/sustained for - hours |
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Mps and endurance training Percent to increase Mps 10 week study on 2 legs?. Myofibril vs mitochondrial Hypertrpoyd |
Enlargement of muscle |
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What is mtor |
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Mtor control on eEF2 S6k |
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How TCS2 stops mtorc1 |
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How s6k regulate?
How amp promotes synthesis?. |
Blocks eff2k- which synthesizes protiens. |
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Look |
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S6k1 increase muscle mass with resistance excersize - time , length
4e-BP1 during exersize
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Protein supplements? |
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Nitrogen balance in talented and protein requirements Why study dificult? |
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When protien needs increase?. |
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Whey vs casino? Whey chicken vs whey beef? Tofo? Mix? |
Milk better at synthesis Same Same Fet 3-5 , best of both worlds! |
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Body weight water. Male vs female Adipose water Amount plasma m/f Blood |
60/50 15 3.5/ 2.5 80 |
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Energy expenses by water Rate heat w? Specific heat of fat vs lean BM Calculate temp raise if 80 lean guy In 15 min ? Put in calc! |
80 1000 3.47 kj/kg lean 1.73 kg/ kg fat
3.47 x .8 + 1.74 x .2 = 3.124 60/ ( bw/3.124) = celcius per minute X 15= 15 minute raise ? |
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3 ways to loose heat? |
Convection Radiation Conduction |
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Twb |
Humidity bulb, black |
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Impsted performance |
20-30 minutes to cool? |
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Fatigue and water Decreased body water? To sweat? Body temp? Heat stress and better fit? |
Loss is fatigue Dscresee, decreasing, increase Better adaptation |
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Dehydration when? Percent loss to muscle stretch Dehydration to lower skill At 3-4 water loss, percent to bad **** |
2 percent 3-4 3-5 30 |
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Cycling and drinking water when thirsty vs before thirsty Running? |
Increased improvement No profirmance change but cooler skin, and less dehydration |
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Rehydration Sodium effects Y, |
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Training the gut! |
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Sweat is |
Hypotonic |
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Hydration levels of fluid (best to worst)
Replace how much fluid Acelimidrate at what percent vo2 max
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Milk, oj, water, sports drinks 150 70 |
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Acelamte tome it takes Hyper hydrate time and hrs President exersize fluid |
10 days? 1.5 - 2 hours at 2L hr. 500ml 2hr |
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Hyponatremia
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Supplements yes/mo |
Train enough Good evidence Adverse effect Toxic Trails before race |
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Dirt supplement can improve |
Excess stimulus and signaling methods Increased output ang more efficient |
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Rose bad/good? When What effects |
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Ros (reactive oxidative species) Myofrmibrin Inflation Helps vs inhibits Short vs long |
Nfkb |
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Antuoxidanta performance |
Dont help? Directly? |
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3 things ros they di help with |
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Sources of ros |
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Electron leakage |
Free radicals from etc |
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How prdx2 works ? |
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Nrf2 me hanisn Stress? Enzymes Gp Catalase-
Nrf2 function. Triggered by? |
Cat- hydrogen peroxide |
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Tart cherry Helps with How much/ when ? Increases? Building vs enudarbcd |
Inflammation and pain down, Not building/ endurance 2-3 |
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Beetroot? Source of ? Hours? Tooth past? |
No3 2-3 hours Kills |
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Sources of nitrate |
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Beetroot Time? Useful? Dose. Improves? Days loading ? |
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62mmol nitate |
H |
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Beetroot trails and cognitive |
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Beetroot reduces what? Increases? Improves type of performance Switching, |
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Carrpsine roles in skelatol Benifit tin |
1-10 min |
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Tajewata from b alanine Does Time? |
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Beta alanine , exersize Intensity. Calcium |
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Cafine
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Polyenoles Links to? Digest? Fruit? |
Carbs Lactase Black elderberry |
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Caffeine acts on what receptor Duff |
Adenosine - sleep Caffune- not sleep |
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Caffeine carbs |
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Caffeine peak Dosage Half life Time |
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Caffeine mechanism Works Greater force? Increads |
Not sympathetic. Lowers pain/ effort Neural imput Dopanind an motor center |
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Creatine synthesis by Dosage yo get Carb help? Percent improve performance? |
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Exerszed induced damage |
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Creatine help non lift? |
Increase time till exadutef of sprint etc |
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Hbm. Inhibits and dies |
Proteolysis Recovery from muscle training |
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Whst is microndrisl biogenisus |
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